Beginner’s Guide: Rotary Chest Press

Beginner’s Guide: Rotary Chest Press


This is a fan favorite, right here: Seated chest press exercise. It does all the work for you: chest, triceps. But there’s some hidden benefits I’m going to show you once we get into the exercise. You don’t want to miss it. First thing we do before we get set up is we work our weight. So we take our pin we put it in our stack. Less weight is great. We can add later. Feel the movement first; make it right. Most of these machines will have a foot pedal. We push that foot pedal down; it helps us safely get our hands into the handles. This machine has adjustable handles. Whether it’s a fixed handle or an adjustable, you want it so that your forearms are pointing straight ahead when they’re all the way back. That’s probably the right width, but the right width for you is the one that feels right in your shoulders. So, once we’re set up, we let go of the foot lever. We bring both feet up onto the pegs. Now here’s one of those hidden benefits comes: Actively push your feet into the pegs. It’s going to activate your legs and your hips; that’s a bonus. Head back, keep that back on the pad. We push the handles away from us with strength. We control back, pulling those shoulder blades together at the bottom and stretches that chest to help open us up. We drive out. We pull back to where we’re comfortable. I’m keeping tension in those legs. Now, the other bonus: As I’m pushing away, I’m not just pushing the handles away from me, but I’m actually actively— not too much—pushing my back into the pad like I’m trying to push it away from me. What that does is it helps activate the core. I don’t want you to focus too much on the legs and the core, but their benefits that come along. We’re getting a better chest and better triceps, which we all know we love to train. Now, if you’re new to it, just start with lightweight, 10 to 15 reps, feel your way through the pattern. Make sure it’s the right fit for you. If you’ve done it quite a bit, you can increase the weight, you can change the speed in your reps and on a machine like this—because it’s articulating—I can do one side then I can do the other side. We call this a Single-Single-Double protocol, and then I can do both. Then i would start single, single, double, and that’s going to force your body to work independently. It’s going to force you to keep your core online. What we want you to know about these machines are there really simple ways to get started. They’re safe. They’re effective, but there are ways to progress them to make them to continue to work for you

2 thoughts on “Beginner’s Guide: Rotary Chest Press

  • Hi ..you mentioned on your website ..rotary chest press is safest chest workout if you have shoulder impingement . Can you please explain why this machine is safest when there is shoulder impingement. Thank you .

Leave a Reply

Your email address will not be published. Required fields are marked *